“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt
For 5 cycles:
In 3 mins do:
60 Double Unders
20 Jumping Lunges
then in the remaining time,
AMRAP of:
3 Dumbbell Power Cleans, 50/35 lbs
3 Dumbbell Front Squats, 50/35 lbs
3 Dumbbell Shoulder-to-Overheads, 50/35 lbs
Rest 1 min between each cycle. For each cycle restart the AMRAP.
STIMULUS
DESCRIPTION
3 minutes on and 1 minute off in these quick interval pieces
After working through the double unders and jumping lunges, you’ll complete max rounds of Double Dumbbell “Macho Man” until the 3-minute mark
Record your total rounds + reps of “Macho Man”
Your score is the lowest number of rounds + reps of the 5 sets
DOUBLE DUMBBELL MACHO MAN
1 Round of Double Dumbbell “Macho Man”:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh
Only one head of the dumbbell has to touch the ground in the bottom of the power clean
You can get the weights overhead however you’d like for the shoulder to overhead (push press or push jerk)
DOUBLE UNDERS
Choose a double under rep number or variation that allows you to clear this station in under 1 minute
JUMPING LUNGES
Alternate legs each rep for a total of 10 reps each side
The back knee should touch the ground at the bottom of each rep
Jump to full lower body extension between lunges
WARMUP
3 Sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Slow Air Squats
Dumbbell Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges
STRATEGY
GENERAL
With only 1 minute of rest between intervals, all out sprints are likely not sustainable
Aim to move with a purpose that allows you to stay consistent with your scores across the board
Use your first round to feel things out and see if you can gradually increase your rounds and reps as you go
Starting under control helps you sustain your efforts for all rounds today
DUMBBELL “MACHO MAN”
If there is one “best” place to break up these rounds it’s before the last power clean
Taking a short break after the 2nd power clean can help you go big through the front squats and push jerks
Rest as needed, complete your 3rd and final power clean, then hold on for unbroken squats and shoulder to overhead
SUBS
DOUBLE UNDERS
Reduce Reps
1 Minute of Practice
90 Single Unders
JUMPING LUNGES
20 Alternating Reverse Lunges
MOVEMENT PREP
Warmup Set
10 Double Unders
10 Jumping Lunges
1 Round of Dumbbell “Macho Man”
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